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Strength training is OK for young athletes
But wait until they stop growing and find a qualified trainer
Many parents of young athletes, those not yet in high school, question whether it’s OK for their children to strength train.
“Is it OK before they have finished growing?”
“Will it cause my daughter to bulk up?”
As the grandmother of a soon-to-be ninth-grader who started strength training during the past year, I’m here to tell you the experts think it is OK to begin this part of their athletic training — as long as the trainer is qualified.
A recent article in Working With Parents in Sports listed common myths and fallacies about youth strength training.
- Lifting weights means “pumping iron.” Youth strength training, or best called resistance exercise, is not all about getting underneath a heavy barbell. Resistance training includes movement against any resistance, including body weight (squats, pushups, pullups), resistance bands, machines, dumbbells, kettlebells and barbells. For all athletes, technique should be emphasized over load.
- Children get hurt from lifting weights. Yes, they may, but in general, the risk of injury from strength training is lower than that of playing sports. However, appropriately designed and supervised strength training can reduce the risk of injury during sports participation. Injuries often are due to inappropriate technique or lack of qualified adult supervision.
- Lifting weights will stunt growth. Kids should wait until 16 years of age or when they stop growing. This concern relates to growth plate injuries. Strength training is related to bone health in children and is part of the weekly physical activity recommendation. It should be part of the 60 minutes activity at least three days a week.
- Resistance training is ineffective at improving muscular strength prior to puberty. Published research is clear that muscular strength increases following a well-designed and conducted strength training program in children and adolescents. There also are positive benefits of strength training for motor skill performance (running and jumping), self-confidence, body composition and cardiovascular health.
Guidelines posted by the Iowa High School Athletic Association note that since children grow and mature at different rates “there is no minimal age recommended for involvement in strength training.” But several factors should be considered before allowing children to become involved:
- Is the child mature enough to accept and follow instructions?
- Does the child want to participate in a strength training program?
- Does the child have the basic motor skills to safely perform the exercises?
It also recommends training each muscle group to ensure balanced muscle development and that three consecutive workouts per week or two equally spaced training sessions per week are effective.
“A junior high strength training program should be completed in 30 or 40 minutes,” including warmup and cool down; 60 to 90 seconds of muscle stimulus per exercise. Prepubescent youth involved in strength training should do one set of eight to 12 repetitions for each major muscle group. Children should never use a weight they cannot lift at least eight times in succession while using correct technique.
Also, exercises should:
- Be performed in a slow, controlled manner.
- Each repetition should go through the full range of joint movement.
- Gradual increases in training resistance are essential for developing strength safely. Repetitions are increased first, then resistance is increased.
Strength is not the primary goal of a sports enhancement program. Of major importance is functional strength, the sort of strength called for on the playing field.
You can’t go wrong getting strong.
Nancy Justis is a former competitive swimmer and college sports information director. She is a partner with Outlier Creative Communications. Let her know what you think at njustis@cfu.net
Weightlifting is OK for younger athletes, as long as they are following a trainer and using proper technique. (Associated Press)
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